Yoga & Fitness

Reclining Hamstring Stretch

How to Yoga poses for Hamstrings

Hamstrings are one of the most important muscles of our entire body that allows powerful legs and helps us walk smoothly. Hamstring consists of 3 main muscles that cover from the sit-bones to the knees. They help you bend your knees and run fast. A strong and flexible hamstring is very important for having a better physical fitness. With all these yoga postures, you can easily strengthen your hamstrings and enjoy its awesome flexibility.

1. Gate Pose

 First of all, kneel down on the floor. Your legs and bottom should be straight up to your hips. Put your inner knees together. Keep your thighs to the ground perpendicular.  Then, stretch your right legs directly out to the side. Put your toes towards your right side while your kneecap points to the ceiling. Move your pelvis a little bit to the right. While keeping your legs straight, try to touch the bottom of your right foot.  Inhale and stretch your arms out to your sides parallel to the floor, keep up the arms at shoulder height and put your palms towards the floor.
 Relax your right arm alongside your right thigh, ankle, and shin. Turn your left hand up and stretch it upwards to the ceiling.

 Put your left hand over your head towards the right. Your biceps will rest on your left ear. Move your head facing towards the ceiling. Continue moving your left hip to the front and move your torso up from the ground. Stay 1-2 minutes in the pose. For releasing the post, pull your left arm to draw your torso upside and keep your arms stretched. Afterwards, lower your arms and move your right knee next to your left to regain balance. Afterwards, push your right knee towards your left while lowering your arms for regaining balance. You can do the same pose on the opposite side.
Gate pose is effective to stretch both sides of your body – hips to the finger. It also builds core strength,
stimulates digestion, and increases the flexibility of the spine, circulation, and respiration.
2. Triangle Pose

Triangle Pose | OrganicIsBeautiful
Triangle Pose | OrganicIsBeautiful

 Stand on your feet, keeping them wide apart about 3 feet. Put your right toes towards your right wall and your left toes inwardly a little bit. As you inhale, push your left hips to your left while sliding both of your arms to the right, aligning parallel to the floor. As you exhale, start moving your arms only. Elevate your left arm while putting your right hand on the right leg. Keep your palms forward.
 Push with your feet while pulling up your knee caps. Keep your legs be strong. Touch the fingertips away from each other while your arms along with your shoulder create a straight line up-to- bottom, like the picture. In the state, hold on for 5-10 breaths. Depending on your stamina and flexibility, you can hold longer.
After that, release the pose by returning into a 5 pointed stars position. Continue the same steps on the other side. This pose engages all the parts of your body. It stretches your hamstrings, reinforces the core, releases the hips and shoulders and most of all, and stretches your legs.

3. Intense Sliding Stretch

 Starting from the Mountain Pose, step your left foot back, making a V like shape with 45° angles. Both of your legs should be straight.  As you exhale, make sure that your feet stick to the ground. As you inhale, widen your toes, allowing your legs to be activated. Keep your legs strong and as you exhale, move the tops of
your thighs backward while widening your sitting bones apart.  Move your right hip backward while your left hip forward. As you exhale, stretch your legs further through your bones.  With an inhalation, pull your chest up. As you exhale, stretch your spine by bending your body from your hips. Put your hands on the both sides of your right leg. If you want a better stretch, you can bend your elbows to reach the deeper bend. Hold the pose for several breaths, maintaining the stretch of your spine and your hamstrings. To return back to normal, step forward with your right leg into Standing Forward Bend. Then, continue the steps on your left side. If you feel too much pressure on your hamstrings, you can follow the “Pose – 1” to get accumulated with the pose. This pose with strengthens your hamstring while making it loose for more flexibility.

4. Head to Knee Forward Fold

Organicisbeautiful Head to Knee Forward Fold
Organicisbeautiful – Head to Knee Forward Fold

 After sitting on the floor, extend your legs to your front. Inhale and bend your left leg, bring your left foot to the inside of your right thigh and keep your left knee on the floor.  Keep your right leg in the center and put the toes pointing to the ceiling. While keeping your spine long, move your torso putting your chest and navel. Line up with the center of your right leg. Stretch both of your hands to a side of your right leg. Exhale and fold your torso forward, rest your hands on either side of your right leg, keeping your elbow up and off the floor. Bend your torso forward as much you can, let your lower belly touch the thing first, then your chest and lastly, your nose and head. Stay in the pose for 1-3 minutes and come up with an inhalation. Hold for about 30-60 seconds. To release the pose, draw your tailbone towards the ground as you inhale and lift your torso. Extend your left leg and repeat the instructions on the opposite side. With regular practice, this pose your groins and hamstrings will loosen up. One thing keeps in mind, never force yourself in the pose.
5. Reclining Hamstring Stretch

 Reclining Hamstring Stretch
Reclining Hamstring Stretch – OrganicIsBeautiful

 Lie down on your backs while keeping your legs relaxed and straight and arms relaxing on your sides. Just breathe normally.  Raise your right leg as high as you can while keeping your pelvis straight on the ground. Let your leg move straight towards your head as much as possible. Relax your foot to stretch your calf
muscles as well.  Use a yoga strap or a towel on your foot. With the strap, pull your leg further towards your head. When you’re likely to reach your limit, hold for about 10-20 seconds. After the pose, just release your leg, let it relax on the ground. Start again with your leg. This is extremely helpful for your hamstrings. It’ll increase the flexibility while making it stronger, allowing fewer chances of getting injuries and muscle pulls.

How to Cobbler Pose

Exercise is one of the best and easiest ways to keep fit and sound. Our body is a combination of numerous organs, limbs and complex systems that work altogether and keeps ourselves alive. Exercise is a great way to keep the components of our body in the perfect state. No matter what age you’re, exercise is really good for anyone. It helps your body grow strength and flexibility. Your blood circulation, digestion, and immunity will be a lot stronger as well. Numerous diseases can be relieved from doing exercise regularly. There are a variety of exercises that are suitable for different ages, physical conditions, and other factors. Yoga is one of the oldest and very effective forms of exercise. It has been ongoing for more than 5000 years. It’s a collection of various poses that focus on different parts and limbs of your body. Yoga is both a simple and complex form that also focuses on your mental and spiritual health at the same time. Cobbler’s Pose is an effective and powerful yoga pose with diverse benefits. The real, Sanskrit name is “Baddha Konasana”. The word “Baddha” means restrained, bound or chained; “Kona” means corner or angle; “Asana” means pose. That’s how “Bound Angle Pose” is another name of this nice pose. It’s extremely helpful for groins, hips, and thighs at the same time.
Here’s how you do Cobbler’s Pose.
Step 1

 Sit on the mat. Keep your back and spine erect. Put your palms on the mat and relax your hands and shoulders. Stretch your legs straight in front of you.  Now, gently hold both your feet together like the picture. Bend your knees and put your feet on the ground flat.  Bring your knees towards your chest. Keep them wide apart – your shoulder wide.  Keep your head neutral and relaxed.
Step 2

 Put your legs on the ground. Your soles should be contacted with each other.
 Have a grip of your ankle with your palms. Your leg should be resting on the ground in a relaxed
mode.
 Keep your body straight and your head on your spine.
Step 3

 Pull your feet towards your body, keeping your back straight as before. Breathe normally.  Your knees should be slightly above the ground. Try to push them to the ground as much as possible. Your legs will look like a butterfly.
Step 4

 Make an interlocking finger squeeze on the toes of your legs.  Bend your body forward a bit. Your head should be straight to your spine.  Try to touch the ground with your knees as much as possible with your knees. Feel the stretch in
your groins.
Step 5

 Bring your head towards your feet. Bend your body forward as much as possible and touch your feet with your forehead. Stretch your spine and rest your head on your feet.  Spread your arms in front of you. Keep them shoulder wide apart. The palms should be touching the ground.  Note that your feet should be closer to your body as much as your flexibility allows you. Touch the ground with your knees or minimize the gap to the lowest. Now, you’re in Cobbler’s Pose. Hold the pose for 1-2 minutes. Then, release the pose by bringing your back straight and your legs spread in front of you. You can do it a few times with short break periods.

Benefits
This pose is at a medium difficulty level. However, the benefits are immense. Because of the pose, your body is having a lot more flexibility and other improvements.

Here is a short list of your physical improvements.
 Stimulates kidneys, bladder and other abdominal organs, especially your digestive system to function better.
 Improves blood circulation and rouses the heart.
 Stretches your groins, thighs, and knees very good.
 Big relief in your fatigue condition
 Releases your pain of sciatica
However, if you’re facing the following situations, it’s better not to do this pose.

 Suffering from a hip or shoulder injury.
 You just had a baby. This pose might be a little difficult if you’re a beginner in yoga. Learn how to balance your weight equally on your pelvic area while maintaining balance is important. If you feel uncomfortable, you can place a
pillow or a bolster under your knee or thigh. This will allow you a better comfortable situation. Yoga is a great form of exercise that has been evolving into a more effective one with the help of modern science. If you’re a beginner to yoga, this pose could be your first step to some advanced poses. If you’re a pro yogi, this pose will enrich your arsenal of flexibility and other physical improvements.
Even if you’re not a yoga enthusiast, this pose can be extremely helpful for your everyday life. In this modern age, this pose will help you be fit and strong and feel fresh throughout your everyday routine.

 

 

Garland Pose - OrganicIsBeautiful

How to Yoga Poses for Hips

Hip is one of the most important parts of our movement. It connects the leg bones and bears our upper body weights, making it a very special portion. Hip’s joints are a unique joints. These are known as socket and ball joints. Over 20 muscles cover the hip, making it a critical joining part of upper and lower body. However, for many of us, tight hips are one of the most common physical issues. Tight hips occur many issues such as spine misalignment, lower back pain and even to some serious spinal + physical injuries. Yoga hips poses are one of the best ways to stretch your hips and release the tightness. Yoga focuses on all the parts of your body. There are numerous yoga poses that work on different muscles and different parts. There is a number of yoga poses for your hips to make it relaxed and stretched. Here are some of the good yoga poses that are suitable for everyone.

1. Lunge Pose

Lunge | organicisbeautiful
Lunge | organicisbeautiful

 Stand straight and step forward with your right foot. All the toes should be aligned straight ahead.

 Make sure that your legs are straight on a line with your hips. Your front knee should be straight up on your foot.

 Push your back knee lower to the ground. Make sure that you feel a strong pull on your hip muscles. Hold the pose for 30-60 seconds. Throughout the pose, make sure that your body doesn’t bend forward – always keep straight upwards. After one side is done, exchange the legs and repeat the other side. This pose is a classic fitness exercise for your lower body part. It helps to increase the flexibility of your hips and hamstrings. This pose also strengthens your buttocks, hip flexors and hamstrings thoroughly.

1. Spider Lunge

Spider Lunge | OrganicIsBeautiful
Spider Lunge | OrganicIsBeautiful

 Put you into the position of a push-up – both your hands straight down to your shoulder, your legs stretched with your back in a straight line.

 With an exhale, take your left foot forward and put it beside your left palm. The left leg should look like an “L” shape.

 Put your head in a relaxed, neutral position. Hold the pose for about a minute while keeping your normal breathing. Then, return the leg back to the push-up position. Repeat with the other leg. You’ll feel a strong pull in your hamstrings. This pose is also extremely helpful for building up your abdominal muscles. This is also a good exercise for hand muscles.

2. Lion Face Pose

Lion Face Pose (Back) Organicisbeautiful
Lion Face Pose (Back) Organicisbeautiful

 Sit normally by keeping your legs on another.

 Push both of your legs on the opposite of their sides. The thighs should overlap each other.

 Keep your feet straight while pushing your legs on each side.

 Inhale a deep breath with your nose while your tongue touches your palette. Exhale gently. Hold this pose for 30-60 seconds. Make sure that your back stands straight and in the center of your legs’ overlapping. Afterwards, return to normal pose and continue the same steps with the other leg. It’s a simple pose that doesn’t include any complex maneuvers of body movement. It’s not recommended for those having a chronic illness in the areas involved in this pose. This pose will relax your hamstrings and hip joints along with hip muscles. It’s good for your lower abdomen as well.
3. Garland Pose

 Garland Pose - OrganicIsBeautiful
Garland Pose – OrganicIsBeautiful

 Do a squat with your feet as close as possible. It’s recommended that you keep your heels on the mat. If you can’t, support them with a folded mat.

 Widen your thighs a little bit wider than your torso. As you exhale, push your torso to your front and fit it properly in-between your thighs.

 Push your knees with your elbows while keeping your palms together in Anjali Mudra (Salutation Seal). Oppose your knees as much as possible. This will help you stretch your front torso.

 For a deeper stretch, push your inner thighs to the opposite sides of your torso. Bring your arms in front and thump them out to the sides while putting your shins into the armpits. Push the floor with your finger tips of your feet or move your arms around the outside of your ankles to hook up your back heels. Hold the pose for 30-60 seconds. When releasing, inhale as you turn your knees straight and turn into “Standing Forward Bend”. This pose will relax your hips and stretch your ankles, groins and back torso. This pose will also work on your belly. It’ll put pressure on your adipose layers and force it to melt down faster, allowing a slim, flexible body.
With all these poses, you’ll be able to stretch your hips to the best and enjoy the fun of a relaxed, stretched and strong hips with your everyday chores.

Plank Pose | OrganicIsBeautiful

Yoga Poses for Postures

Yoga is one of the best ways to turn your body into a full fit condition. It’s a type of exercise that puts force on your physical body and mind that shapes them into perfect condition, allowing all type of messes go away. If you’ve heard about yoga, you already know how it works. Yoga is a huge collection of number poses that are specialized for different purposes. For example, there are poses that focus on
your back, some on your hand, some on your legs etc. There are also a number of poses that mix various points of focus on work on all the parts effectively. Yoga is not only for the physical body but also for your mental health. Our mentality is probably the most important part of our everyday life. We get angry, mad, sad, pale etc. that keeps a bad track on our mentality. Yoga is very effective in clearing out those dark sides and refresh our mind with joy, fun, and excitement. This also helps us manage tensions and pressures a lot better.
Here are some yoga postures for everyone.
1. Plank Pose

 Plank Pose | OrganicIsBeautiful
Plank Pose | OrganicIsBeautiful

 Put your palm on the ground. Your shoulder must be straight up your wrist. Spread your fingers on the ground while your middle finger pointing straight in front of you.  Pull your lower belly inside and upwards from the ground.
 Spread one of your legs to backward, putting all the pressure on your toes. After one leg, do the same with another leg. Make sure that you feel the stretch of your hips. Now, you’re in a high push-up position. All your body parts are aligned in a straight line – from head to heel.  Slowly move your shoulder blades downwards with the spine, lock them into the back. Push the space between the shoulder blades upwards Push your top of your thighs upwards the ceiling. Stretch your tailbone to heels at the same time.  Continue pushing the ground with your palms equally. Also, make sure that your legs feel like pushing a wall.

Hold the pose for 1-2 minutes while keeping your eyes relaxed, jaws normal and breathing normally. To get back, just lower your body softly and release all the pressure. If you feel too much pressure on your hands, you can put your pressure on your elbows, like in “Pose – 2”. All other steps are just the same. This yoga pose is useful for strengthening your whole body. This also increases core stability, feet flexibility and arm balances.
2. Cobra Pose

 Cobra Pose - Organicisbeautiful
Cobra Pose – Organicisbeautiful

 Lie down keeping your belly downwards and your chin on the floor. Keep your legs together and your palms on the ground.  Pull your knee caps upwards while pressuring your thighs and hips. Push your pubic bone downwards the floor.
 Without the help of your hands, lift your head and chest above the floor as you inhale. Make sure that your neck is a straight line with your spine. Now, use your palms to put force on the ground, lifting your head and chest even higher. Drop down your shoulder while pushing your chest forward. Make your legs, hips, and hamstring strong while your pubic bone pushes down into the floor.
Now, hold the pose for 5-10 breaths or longer if you can. To release the pose, slowly put down your
chest and head on the ground. Relax all other parts of your body. This opens your chest and provides strength to the core of your body. It also fixes the alignment of the spine, passively boosting the kidneys and the nervous system.
3. Tree Pose

 Tree Pose OrganicIsBeautiful
Tree Pose OrganicIsBeautiful

 Stand straight keeping both your legs together. Now, start putting your weight on your left foot while keeping your right foot firmly just on the floor. Start your right knee bending upwards. With your right hand, grasp and hold your right ankle.
 Pull your right leg higher. Put the bottom of the feet on the inner side of your left thigh. If possible, push the heel into the thigh muscle while the toes will be pointing downward, to the floor. Your whole body weight along with your pelvis has to be on the left foot.  Ensure that your pelvis is staying in a relaxed position while the top rim aligns parallel with the floor.  Push and stretch your tailbone to the floor. Press your thigh with the sole of your right foot. Balance the pressure with your left leg. Put your hands together in the “Anjali Mudra”. Keep your head, jaws and eyes relaxed while gazing at any point in front of you – recommended 4-5 feet away. Hold into the position as long as you can – recommended duration is 30-60 seconds. To return back to normal, bring down your right leg gently and return your weight back on both of your legs equally. Then, follow the same steps with the other leg. You can even make a few complete cycles of both legs.

This pose will help your physical condition tremendously. It’s very simple to perform, yet so valuable. It will strengthen your calves, spines, thighs, and ankles that are very crucial parts. It also empowers your groins, chest, and shoulders that are very prone to flexibility issues. You’ll have a better sense of physical balance and perform tasks better. With all these poses, you can work out on different parts of your body. All the poses strengthen different parts of your body where some of them even involve different physical parts, making the poses better and suitable choices for our everyday busy lifestyle. Needless to say, your mental condition will
also be more balanced and thorough for the catalyst of a fit body.

Wide Legged Forward Fold series | OrganicIsBeautiful

Yoga Poses for Shoulders

The shoulder is the most important joint area in our upper body part. The shoulder joint is a very complex structure, consisting of a number of bones, muscles, and tendons altogether. This shoulder keeps a number of organs joined together – head, spine, hands, and ribs. The shoulder has a variety and versatile ways of movement, involving everything with it work together. With so many muscles and bones, it’s a no brainer that your shoulder requires a good stretch for performing normally. There’s hardly anyone in the world who haven’t suffered the pain of a shoulder. Honestly, it’s one of the most common pain types in our life. Because of bad movement habits or other types of injuries, we might get shoulder pain. Only the sufferer knows how much painful shoulder is. Yoga is one of the many effective ways to keep your body in perfect condition all the time. Because of the disturbance of the shoulder in our everyday life, there are a number of yoga poses that work on your shoulder to make it flexible, strong and relaxed. These are also good in relieving your pain if you’re suffering such.
Here are a few yoga poses that will help you get rid of all possible shoulder pains.
1. Lion Face Pose

 

 Lion Face Pose | OrganicIsBeautiful
Lion Face Pose | OrganicIsBeautiful

 Start with “Staff Pose” – put your legs straight in front of you. They should be parallel and touching the ground. Now, bring your left foot over the right thigh, directly above your right knee. Bring your right leg on the left side of your left thigh under the left leg, making a shape like “W” with both your legs. Try to maintain equal distance between your heels and thighs.  As you inhale, expand and stretch your hands to the sides. Your fingers should be joined together while your palms face forward. Gently spin your left shoulder with rotating your left hand forward. This will make your left palm face towards the wall behind you. Your thumbs
should be pointing downwards.
 As you inhale, bring your right arm upwards. The fingertips should be pointing towards the ceiling and the palm facing forward.  As you exhale, bend your elbow like in “Pose – 1”. Reach the fingertips and make a lock like in
“Pose – 2”.
 Now, lift your chest to open it and put your shoulder blades firm and against your back ribs. Hold the pose for a few breaths. To return back to normal, release your hands and your legs. If you’re having trouble touching your fingertips, you can use a belt, a rope or a cloth of your choice and use it

 Lion Face Pose (Back) | OrganicIsBeautiful
Lion Face Pose (Back) | OrganicIsBeautiful

This pose works on a number of places. It’ll stretch your hips, thighs and your ankles thoroughly. It’s also good for flexing your triceps and rotator cuff along with chest muscles and upper back. Thoracic spines are also benefited by it.
2. Kneeling Thread The Needle

 Put your knees and your hand on the ground. Your knee should be directly under your hips and your hands under your shoulders. Your palms should be spreading on the mat.  Balance your body and weight on your right arm. Now, move your left arm underneath your body, laying your head on the ground, facing left.  Relax your left shoulder and left temple on the ground. Allow your hips to sink a bit to your
heels.  Keep your left hand where it is now. If you want, you may stretch a little bit forward. Hold the pose for at least, 3-5 deep breaths. To release the pose, get back on your hands and knees slowly. If you want more stretch of your shoulders, you can put your left hand on your back, allowing a better pull on your shoulder muscles. The position should be like in “Pose – 2”.
This pose will help your shoulder have more flexibility. This also stretches the waist muscles, relieves the pain the back, neck, and shoulders. You’ll also enjoy the loose muscles of your lower back.

3. Wide Legged Forward Fold

Wide Legged Forward Fold   series | OrganicIsBeautiful
Wide Legged Forward Fold series | OrganicIsBeautiful

 Stand in Mountain Pose. Now, put both of your legs apart from each other about 3-4.5 feet. Depending on your height, this limit can increase or decrease. Generally, if you’re tall, you should spread wider. Ensure that your inner feet are aligned parallel to each other. Relax yourhands on your hips. Continue pressing floor with your feet and tips of the big toes. As you inhale, lift your chest to turn your torso a little bit longer. As you exhale, maintain the stretch of your front torso. Bend your torso forward, starting from the hip joints. When your torso reaches parallel to the ground, push with your fingertips on the floor keeping them directly under your shoulder. Expand your elbows fully. Push your spine gently to the back torso, so that your back looks slightly concave from the tailbone up to the skull. Put your neck stretched and in a neutral position.  Push your groin away from each other, allowing your pelvis base to be widened. Now, gently bring your hands on your back. Reach the palms and with the fingers, make a lock shown in the
picture so that your hands do get released.
 Push your hand towards your front while keeping your skull on the ground. Keep your head firm.

Hold the pose for 20-30 seconds or more, depending on your flexibility. To release the posture, release the lock of your hands, expand your arms to both sides of your body and pull your body back. This pose is extremely helpful for increasing your flexibility. This pose stretches the spine, the inner and back legs.

4. Dolphin Pose

Dolphine Pose | OrganicIsBeautiful
Dolphine Pose | OrganicIsBeautiful

 Put your forearms and knees on the floor, keeping your knees directly under your hips and your arms under your shoulders. Press the mat with your palms and your forearms.  As you exhale, pull your knees upwards, above the floor. Stretch your tailbone to the back of the pelvis and push softly towards the pubis. Push your sitting bones upwards. From your inner ankles, firm your inner legs up to the groins. Continue pushing the floor with your forearms. Fix your shoulder blades on your back and widen them from the spine and towards the tailbone. Keep your head in-between the upper arms – don’t hang it or push hard towards the floor.

 Depending on your flexibility, you can push your knees to be straight or keep them slightly bent. Continuously stretch your tailbone away from the pelvis and pull your sternum from the floor. Hold the pose for about 30-60 seconds. For getting normal, release your knees on the ground as you exhale.
This pose will stretch your shoulders, arches, hamstrings, and calves altogether. This will also provide strength to your arms and legs and your digestive power. For mental part, it’ll help you cool down and get rid of stress and mild depressions.
With all these poses, you can keep your body in shape properly. All these poses focus extensively on special parts of your body, allowing you have a better, refresh mindset for everyday works.

Note: Cow Face Pose – https://yogainternational.com/article/view/cow-face- pose

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